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Comfort
food without the guilt!!
I came across this fabulous
looking soup recipe from the Food Network and thought... hmmmm, I can make it
better! And I did ;-) Seriously. This revised recipe is full of quality lean
protein, complex carbs, low in fat, low in sodium, and high in fiber! AND...
it's PACKED with amazing flavor!!! There were NO leftovers when I made this!
It's a new family favorite for us, and I hope you'll enjoy it, too!
Lasagna Soup
INGREDIENTS
8 oz Whole Wheat Lasagna Noodles
1 tbsp Olive Oil, Extra Virgin
1 medium Onion, Raw
1.25 lb Ground Turkey Italian Sausage, Ultra Lean, Raw
5 clove Garlic, Raw
1 tsp Oregano
2 tbsp Tomato Paste
4 cup Organic Low Sodium Chicken Broth
15 oz Fire Roasted Crushed Tomatoes
1/2 cup Basil, Fresh, Chopped
1/3 cup Parmesan Cheese, Shredded, Fresh
1/3 cup Half & Half (the real stuff, not the fat free - compare the labels, the
fat free is a chemi-soup!)
6 tbsp Cottage Cheese
DIRECTIONS
Bring a large pot of salted water to a boil. Add the noodles and cook as the
label directs. Drain; drizzle with olive oil and toss.
Meanwhile, heat 1 tablespoon olive oil in a large Dutch oven or heavy-bottomed
pot over medium-high heat. Add the onion and cook, stirring, until softened,
about 4 minutes.
Add the sausage, garlic and oregano and cook, stirring and breaking up the
sausage with a wooden spoon, until the sausage is browned, about 3 minutes.
Add the tomato paste and cook, stirring, until darkened, about 2 minutes.
Add the chicken broth, tomatoes and 1 cup water; cover and bring to a simmer.
Uncover and cook until slightly reduced, about 10 minutes.
Stir in the noodles, basil, parmesan and heavy cream; simmer 2 more minutes.
Divide the soup among bowls. Top with cottage cheese (or ricotta) and a bit of
sliced basil.
NOTE: If you don't like onions, replace the chopped onion with 2 Tbsp of dried
minced onion. You'll get the flavor the recipe needs without any of the onion
texture.
NUTRITION
per serving, 350 calories, 35 grams protein, 37 grams
carbohydrate, 9 grams fat, 430 mg sodium, 7 grams fiber. 35 grams net
carbohydrates (carbohydrate minus fiber).
photo credit: Johnny Miller